September 30, 2020

WOD:
Weightlifting conditioning 

EMOMx28 (7 rds) 
1-5 front squats from floor 135/95#
2-12 TTB
3-12/9 cal bike
4- 15 kB swings 55/35#

September 29, 2020

WOD:
Conditioning 

E7MOMx5rounds
400 mts run 
50 dubs 
5 burpees over bar 
1 rd of DT

DT

12 Deadlifts (135/95 lb)

9 Hang Power Cleans 

6 Push Jerks 

September 28, 2020

WOD:
Swod:

front squat 

15 min to go for a single 1RM

Conditioning 
18 min amrap 
10 cal bike 
20 alt kb snatches 55/35
10 pull ups 
10 cal row
20 goblet squats 
10 pull ups

September 25, 2020

WOD
Conditioning:

6 stations

5 min of max reps of: 
-Cal bike 
-bench press 
-strict pull ups 
-SDHP
-kB Russian swings 
-dubs 
Take 1 min after each station

Accessory
200 sit ups

September 24, 2020

WOD:
Fight Gone Bad

3 Rounds For Total Reps in 17 minutes.

  1. 1 minute Wall Ball Shots (20/14 lb)

  2. 1 minute Sumo Deadlift High-Pulls (75/55 lb)

  3. 1 minute Box Jumps (24/20 in)

  4. 1 minute Push Press (75/55 lb)

  5. 1 minute Row (calories)

  6. 1 minute Rest.

    ...

September 23, 2020

WOD:
Swod 
Weightlifting conditioning 


2 power cleans + 3 front squats 
4 rds 
1:30 rest between sets 
Go AHAP increase every round 


Conditioning 
Tabata 
Front squats 95/65
TTB 
Cal Bike 
Hang kB snatches 55/35 

Finish each station before going to the next 
No bre...

September 22, 2020

WOD:
Swod 

5 push jerks from floor 
7 strict pull ups 

5 rounds to go for 5 heavy reps 

Conditioning 
3 min amrap 
300 mts row 
Max kB swings 55/35
4 rds

1 min break between rounds

September 21, 2020

WOD:

Swod:
Front squats 
3@60,70,80 them max UB @90% 

Conditioning:
EMOMx16 4 rds 
1- Max deadlifts 
2- Max Wall balls 
3- dubs 
4- rest 
(2 rds of DL @225/155 and 2 rds @275/185)

September 18, 2020

WOD:
Conditioning 

6-8 bench press AHAP
6-8 strict pull ups 
15/12 cal row/ski/bike 
9 rds 
Get 3 rds on each machine 
1:30 rest between rounds

September 17, 2020

WOD:

Conditioning 
10 wall balls 20/14 
snatch 10-8-6-4-2 
(Always same amount of wall balls decrease the snatches reps after each round and increase the weight) 
75/55
95/65
115/75
135/85
155/95

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